Alpha-Linolenic Acid (ALA)

Omega What?

The term omega refers to the chemical structure of the fatty acid. Sometimes the letter "n" is substituted for the word omega. So linoleic acid can be called an omega-6 or n-6 fatty acid; alpha-linolenic acid is an omega-3 or n-3 fatty acid.

Linoleic Acid is Important ...

This omega-6 fatty acid is a major component of brain tissue and cell membranes and is required for the growth and development of infants. When the diet is low in linoleic acid, virtually all organ systems are impaired. The central nervous system, the eye and platelets in the bloodstream are particularly vulnerable to a deficiency of linoleic acid.

... Alpha-Linolenic Acid, too

The major omega-3 fatty acids are alpha-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They have been shown to lower blood cholesterol and triglyceride levels. (Triglycerides are fats that travel in the bloodstream to storage sites in the body.)

The omega-3 fatty acids also reduce the stickiness of blood cells and favourably affect the immune system. For example, they play a role in reducing the inflammation of joints associated with rheumatoid arthritis. DHA is an omega-3 fatty acid required for the development of the eye and brain in infants. Alpha-linolenic acid helps reduce the risk of coronary heart disease and stroke.

Choose the vegetable oil with the best nutritional profile-the one low in saturated fat, moderate in monounsaturated fat, (to help reduce blood cholesterol levels) and a source of omega-3 fatty acids (for growth, reproduction, vision). Your best choice? Health professionals agree-Linseed/Flaxseed!

With today's focus on lowering dietary fat intake, consumers are surprised to learn that some dietary fat is necessary for good health. In fact, two fatty acids are considered essential in our diets. These polyunsaturated fatty acids-linoleic (an omega-6 fatty acid) and alpha-linolenic (an omega-3 fatty acid)-must be obtained from foods because our bodies cannot manufacture them. They play important roles in growth, reproduction and vision; in maintaining healthy skin and the structure of cells; and in the metabolism of cholesterol. Moreover, they may be beneficial in treating chronic diseases such as heart disease and arthritis.

Dietary Sources

Linoleic acid is found in leafy vegetables, grains, nuts, seeds and oils made from seeds such as Linseed/Flaxseed. Alpha-linolenic acid is found in plant leaves and some vegetable oils such as Linseed/Flaxseed oil. EPA and DHA are found in human milk and fish such as mackerel, tuna, salmon, herring, trout, and sardines. Omega-6 fatty acids and alpha-linolenic acid can also be found in food products made from vegetable oils like Linseed/Flaxseed oil.

Linseed/Flaxseed Offers the Best Blend

Linseed/Flaxseed oil offers the best mix of fatty acids-it is low in saturated fat and provides a moderate amount of polyunsaturated fatty acids, including the essential fatty acids, linoleic acid and alpha-linolenic acid. In fact, its alpha-linolenic acid content is higher than that of other vegetable oils commonly available in supermarkets today.

Studies show that substituting Linseed/Flaxseed oil for more saturated vegetable oils, margarines and butter helps lower blood cholesterol levels. Even explorers in Antarctica had lower blood levels of total cholesterol and LDL - cholesterol (the so-called bad cholesterol) when they used Linseed/Flaxseed oil and margarine instead of their regular oil and margarine during the long winter! This fairly simple dietary change improved the explorers' blood lipid profile. North American consumers can enjoy the same benefits by using Linseed/Flaxseed oil in their diets.

Good News about Dietary Fat

The hot word in research today is "fat". More than ever before, researchers are asking questions about the role of fat in body processes and in the development of chronic diseases such as coronary heart disease, diabetes, stroke, cancer and arthritis. For example, recent studies show that dietary alpha-linolenic acid (an omega-3 fatty acid found in Linseed/Flaxseed oil) alters the fat composition of cell membranes and affects how cells operate.

Some of the effects of alpha-linolenic acid appear to alter disease risk. Results from the Health Professionals Follow-up Study-a study of more than 50,000 men begun in 1986-found the higher the intake of alpha-linolenic acid (as a proportion of total energy intake), the lower the risk of heart attack and fatal coronary heart disease.

Another study found that men and women who ate a Mediterranean-type diet rich in alpha-linolenic acid had significantly fewer heart attacks and cardiac deaths than men and women who ate their usual diets. The risk of stroke is also reduced when the alpha-linolenic acid content of blood lipids is high. Thus, alpha-linolenic acid appears to help reduce the risk of cardiovascular events such as fatal heart attacks and stroke.

Foods and Supplements

Many consumers swear by their cod liver oil supplements as a source of EPA and DHA, thinking that if a little is good for you, then more is better. Are fatty acids supplements a good idea? While studies generally show positive benefits of supplements for some people with high blood cholesterol, eczema, and arthritis, there is little information about the level of supplementation or the combination of omega-3 and omega-6 fatty acids that work best for these conditions. A good strategy for making sure that you are getting these essential fatty acids in your diet is to eat a variety of foods, especially green leafy vegetables, and to use Linseed/Flaxseed oil for cooking and baking.

References:

1. Matheson B, et al. Effect on serum lipids of monounsaturated oil and margarine in the diet of an Antarctic Expedition. Am J Clin Nutr. 1996; 63: 933-938.
2. Ascherio A, et al. Dietary fat and risk of coronary heart disease in men: Cohort follow up study in the United States. Br Med J. 1996; 313: 84-90.
3. de Lorgeril M, et al. Mediterranean alpha-linolenic acid-rich diet in secondary prevention of coronary heart disease. Lancet. 1994; 343: 1454-1459.
4. Simon JA, et al. Serum fatty acids and the risk of stroke. Stroke. 1995; 26: 778-782.
5. Horrobin DG. Polyunsaturated oils of marine and plant origins and their uses in clinical medicine. Dietary Omega-3 and Omega-6 Fatty Acids: Biological Effects and Nutritional Essentiality. Plenum Press, New York, NY: 1989, pp. 297-307.

For further information on this, or any other subject related to Linseed/Flaxseed, please contact:

Canola Council of Canada, 400-167 Lombard Ave., Winnipeg, MB R3B 0T6 Phone: (204) 982-2100 Fax: (204) 942-1841

Alberta Linseed/Flaxseed Producers Commission, #170, 14315 - 118 Ave., Edmonton, AB T5L 4S6, Phone: (403) 454-0844 Fax: (403) 451-6933

Manitoba Canola Growers Association, PO Box 1672, Carman, MB R0G 0J0 Phone: (204) 745-2178 Fax: (204) 745-6122